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OUR BLOG

WOD – Tuesday, 19/12/2017

By admin | In CrossFit Rocks | on December 18, 2017

CrossFit Rocks – CrossFit


Barry squatting the house down!

Warm-up

Warm-up (No Measure)

2 rounds

250m row

15 band pull aparts

15 squats

Then;

Behind the neck push jerk + overhead squat warm up with a broomstick.

15 minutes to build to a heavy single overhead squat taken from the floor with a clean and jerk.

Overhead Squat (Heavy single taken from the floor)

Metcon

Metcon (Time)

4 rounds for time of:

Row 500 meters

10 overhead squats 70/50kg

Masters WOD

Metcon (Time)

4 rounds for time of:

Row 500 meters

10 overhead squats 50/35kg

Advanced Athlete Extra Work

Metcon (Time)

21-15-9 for time:

Chest to bar

GHD sit up

Box jump

Gymnastics strength WOD

Metcon (Time)

For quality:

50 flutter kicks in hollow

50 superman rocks

20 v-ups

50 superman rocks

50 flutter kicks

Scale flutter kicks to tuck hollow hold (30 sec) and v-ups to tuck-to-hollow

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